Nervous System Regulating Activities
This activity involves breathing in through your nose and out through your mouth.
What is deep breathing?
The "D" in D.E.A.R.M.A.N stands for...
What is describe?
This state of arousal means that you're feeling "frozen" and detached from others.
What is hypoarousal?
What are the body's different responses to perceived cues of danger?
What is fight, flight, or freeze?
This type of regulation involves regulating your emotions with the help of someone else.
What is co-regulation?
This activity involves relaxing any tense muscles in your body.
What is progressive muscle relaxation?
The "E" in D.E.A.R.M.A.N stands for...
What is express?
This state of arousal means that you've become upset/emotionally distressed.
What is hyperarousal?
What is the name of the red zone on the Polyvagal chart?
What is the sympathetic (Fight or Flight) zone?
This type of regulation involves regulating your emotions on your own.
What is self-regulation?
This activity is named after a 4-point shape and involves deep breathing.
What is box breathing?
The "A" in D.E.A.R.M.A.N stands for...
What is assert?
In the middle window of tolerance, you feel...
What is...relaxed, regulated, or calm?
What is the name of the green zone on the Polyvagal chart?
What is the ventral vagal (social engagement) zone?
This type of boundary involves setting limits on your physical space/body.
What is a physical boundary?
This physical activity involves stretching and is usually performed on a mat.
What is yoga?
The "R" in D.E.A.R.M.A.N stands for...
What is reinforce?
Name at least one emotional state that can shrink your window of tolerance.
What is being upset, stressed, feeling anxious, feeling rejected, or being triggered?
What is the name of the blue zone on the Polyvagal chart?
What is the dorsal vagal (freeze) zone?
This type of boundary protects your self-esteem and ability to separate your feelings from others’.
What is an emotional boundary?
This activity involves picturing a comforting/peaceful scene. It is called visualizing a _____ space.
What is safe?
What does the "M.A.N" in D.E.A.R.M.A.N stand for...
What is mindfulness, appear confident, negotiate.
Name at least one coping skill to use to expand your window of tolerance.
What is practicing mindfulness, positive self-talk, deep breathing, grounding exercises, or physical movement (ex. yoga)?
What are the names of the two autonomic nervous systems?
What is the parasympathetic nervous system and the sympathetic nervous system?
This activity involves taking an inventory of all of your current social relationships. It is called forming a C..... of C..........
What is circle of connections?